OBCF WoD 07.07.2016
Warm Up
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) |
| 2 rounds of Barbell Complex: |
| Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) |
| Front Squat x 5 |
| Push Press x 5 |
| Push Jerk x 5 |
| Split Jerk x 5 |
Strength/Skill
| A. Front Squats |
| 15min to Find 7RM |
WoD
| 10min AMRAP |
| 5 Hang Squat Cleans 135/95 |
| 7 TTB |
| 9 KBS 70/53 |
2016 07 06